Hot Flashes at Work? Here’s Why It Matters — and What You Can Do About It
MenopauseManaging Hot Flashes During Menopause

Hot Flashes at Work? Here’s Why It Matters — and What You Can Do About It

Experiencing hot flashes at work can not only be a minor inconvenience, but also cause lost productivity and unplanned days off.
Hot Flashes at Work? Here’s Why It Matters — and What You Can Do About It
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Updated on October 23, 2025
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Monique Addison, a former human resources professional in Pensacola, Florida, was in her mid-thirties when she began the transition to menopause, complete with hot flashes and night sweats. Also known as vasomotor symptoms, they affect up to 80 percent of American women during menopause.

To beat the heat at work, Addison always wore short sleeves and made sure to be in reach of a fan as often as possible — tactics that did not go unnoticed by her colleagues.

“My coworkers would make comments,” says Addison, now 53, “like, ‘You’re hot? It’s freezing in here!’ or ‘You’re too young for hot flashes!’”

Her managers and other leaders didn’t understand either, she says. And the hot flashes (and other menopause symptoms, including brain fog and fatigue due to poor sleep) affected her work. “You’re less productive when you don’t feel comfortable,” Addison says.

A Common Challenge

A Mayo Clinic study revealed that 13 percent of 4,440 women ages 45 to 60 reported at least one negative work experience caused by menopause symptoms.

 Eleven percent of the women surveyed said they had missed work during the previous year because of menopause. Those who had to take off missed an average of three days, typically because of psychological symptoms (such as anxiety or depression), but also because they were having hot flashes, night sweats, and sleep problems, says Stephanie Faubion, MD, the director of Mayo Clinic’s Center for Women’s Health and the medical director for the Menopause Society.
Three days per year is not an insignificant amount of work to miss, considering the menopause transition lasts around 7 to 10 (or more) years.

 87 percent of women say they’ve dealt with at least one symptom in the workplace.

 The experience was so difficult, some women left, considered leaving their jobs, or didn’t pursue a promotion as a result.

Managing Menopause on the Job

If you’re struggling with hot flashes that hit at the exact wrong times — in the midst of a presentation, while face-to-face with a client, during a meeting with your boss — or have night sweats that rob you of the sleep you need to be able to concentrate and perform your best the next day, there are a few things you can do to manage your symptoms.

Take a few deep breaths. Feel a hot flash coming on? Head to a private workspace, isolated corner, or quiet room to do some deep breathing, suggests Jacqueline Giannelli, a board- and NAMS-certified family nurse practitioner and a founding member of Elektra Health, a menopause advocacy organization that (among other things) works with organizations to educate them on how to support employees going through menopause.

Deep breathing helps activate the parasympathetic nervous system — the part of the body that helps you relax — which may prevent a hot flash from taking over, she says. Giannelli recommends the 4-7-8 breathing pattern: Inhale through your nose for four counts, hold your breath for seven counts, and then exhale through your mouth for eight counts.

Keep your cool. Handheld and desk fans are your friends. Another option is to ask your workplace if you can sit next to a window you can open, says Giannelli. Dress in layers — light cardigans and jackets, for example — that you can easily take off when a hot flash ignites.

Rethink meals. Spicy foods and caffeine can trigger hot flashes.

 Skip the hot sauce and switch to decaf or herbal tea at coffee breaks.
Beware of using dietary supplements to manage hot flashes, as supplements and herbs are not regulated by the U.S. Food and Drug Administration (FDA). Consult your doctor before taking these.

Walk it off. Escaping a stuffy office can bring relief. But there’s more to it than that. Research shows that exercise may also ease the severity of vasomotor symptoms.

 Older research has found exercise can improve how well the body regulates temperature.

 No newer research is available, as newer studies focus more on other aspects of exercise and vasomotor symptoms.

Be your own best advocate. Don’t be afraid to ask for accommodations, such as the flexibility to work from home or come in late if you need to sleep in after a restless night. Of course, it helps to work for a company that’s supportive of women in menopause.

“The onus shouldn’t be on the person with ovaries to take on all the responsibility. It should be a collaborative effort,” says Giannelli.

Addison took this sentiment to heart. She felt her office should have had a more educated and accepting environment, and she eventually left her job to start her own company.

If your menopause symptoms become unmanageable, speak with your doctor. In addition to lifestyle changes, your doctor might recommend medications to help.

The Takeaway

  • Menopause and its symptoms, like hot flashes and night sweats, can significantly impact productivity and comfort levels in the workplace.
  • Simple strategies such as deep breathing, dressing in layers, or using fans can help you deal with sudden hot flashes.
  • Avoid foods that can trigger hot flashes, such as spicy foods or caffeine, and incorporate exercise into your routine. Regular exercise is associated with less severe vasomotor symptoms.
  • If menopause symptoms are interfering with your work life, consider discussing workplace accommodations with your employer to create a more supportive environment.

Resources We Trust

EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Menopause Topics: Hot Flashes. The Menopause Society.
  2. Faubion SS et al. Impact of Menopause Symptoms on Women in the Workplace. Mayo Clinic Proceedings. June 2023.
  3. Menopause. Cleveland Clinic. June 24, 2024.
  4. Menopause in the Workplace Report 2022. Elektra Health. April 29, 2025.
  5. Hot Flashes: What Can I Do? National Institute on Aging. September 30, 2021.
  6. Abraham C. An OB-GYN’s Top Tips for Managing Hot Flashes. American College of Obstetricians and Gynecologists. August 2025.
  7. Liu T et al. Effects of Exercise on Vasomotor Symptoms in Menopausal Women: A Systematic Review and Meta-Analysis. Climacteric. July 29, 2022.
  8. Bailey TG et al. Exercise Training Reduces the Frequency of Menopausal Hot Flashes by Improving Thermoregulatory Control. Menopause. July 2016.
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Kara Smythe, MD

Medical Reviewer

Kara Smythe, MD, has been working in sexual and reproductive health for over 10 years. Dr. Smythe is a board-certified fellow of the American College of Obstetricians and Gynecologists, and her interests include improving maternal health, ensuring access to contraception, and promoting sexual health.

She graduated magna cum laude from Florida International University with a bachelor's degree in biology and earned her medical degree from St. George’s University in Grenada. She completed her residency in obstetrics and gynecology at the SUNY Downstate Medical Center in Brooklyn, New York. She worked in Maine for six years, where she had the privilege of caring for an underserved population.

Smythe is also passionate about the ways that public health policies shape individual health outcomes. She has a master’s degree in population health from University College London and recently completed a social science research methods master's degree at Cardiff University. She is currently working on her PhD in medical sociology. Her research examines people's experiences of accessing, using, and discontinuing long-acting reversible contraception.

When she’s not working, Smythe enjoys dancing, photography, and spending time with her family and her cat, Finnegan.

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